WOD / Blog
30 July 2026
Warm-Up: Coach’s Choice WOD: 18 Minute Time Cap 9-15-21 Pull Ups Thrusters (95/65)(65/45) *Use any remaining time for strength. Stimulus/Focus: The increasing rep scheme will challenge you mentally. Complete the 9 unbroken. Split the 15 in 2 sets and the 21 in 3. Take short breaks. Rest if possible before going into strength. Strength/Skill: Thruster […]
29 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Three Rounds (5 Minutes Work/3 Minutes Rest) 10 Floor Press 5 Strict Push Ups *Round 1: (95/65)(65/45) *Round 2: (115/75)(75/55) *Round 3: (135/95)(95/65) Stimulus/Focus: Each 5 minute […]
28 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and build up to your weights. WOD: Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, […]
27 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 5 x 5 Stimulus/Focus: Use 60% for all sets. Work on barbell cycling. Lift on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 18-15-12-15-18 Power Clean (95/65)(65/45) Handstand Push Ups *Masters: Seated Dumbbell Presses (20/15) *RX+: (135/95)(95/65) and Strict HSPUs (Masters: HSPUs) Stimulus/Focus: A pull and a […]
25 July 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
24 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Rope Climbs: 10 Minute Skill Practice WOD: For Time (30 Minute Time Cap) 500-400-300-200-100 Meter Run 50-40-30-20-10 Ab Mat Sit Ups 5-4-3-2-1 Rope Climbs Stimulus/Focus: Find a steady pace and just keep moving! Cool Down: 3 Rounds 5 Push Ups 10 Air Squats